The Power of 3-2-1 Journaling

If you were sitting with us as a new client, one of the first habits we’d introduce you to is surprisingly simple—but profoundly life-changing: journaling.

Not the long, emotional, “write until your hand cramps” journaling.
A simple, structured method we’ve taught for years and watched transform anxiety, focus, clarity, and confidence in thousands of people.

It’s called 3-2-1 Journaling, and it’s the foundation of our journal, The Daily Reset—a tool created to help anyone start each morning with intention.

Start Your Daily Reset Today

If you want a guided journal that walks you through this method every morning, check out The Daily Reset Journal on Amazon:
👉Buy on Amazon here

Why 3-2-1 Journaling Works

The structure is beautifully simple:

3 things you're thankful for
2 things you're excited about
1 thing you're going to accomplish today

That’s it.
But behind the simplicity is real psychological and neurological power.

We recommend doing this in a physical notebook—not an app. Writing by hand activates neural pathways associated with emotional processing, memory, and cognitive clarity. You literally rewire your brain as you write.

The Science-Backed Benefits of 3-2-1 Journaling

1. Gratitude reduces anxiety—instantly

You cannot be anxious and grateful at the same time.

Anxiety focuses on what might go wrong or what we lack.
Gratitude grounds us in what is real, secure, and present.

When you begin your day with three things you're thankful for, your brain shifts into a more regulated state. Cortisol lowers. Perspective widens. Peace strengthens.

2. Focusing on excitement builds creativity

When you write down two things you're excited about—no matter how big or small—you teach your brain to look for possibility.

This increases:

• Creativity

• Forward-thinking

• Hope

• Motivation

People often get stuck here because they think they need “big” things. You don’t.
Excitement can be: a walk, a conversation, a project, a meal, or something still far off in the future.

By choosing excitement, you prevent your mind from slipping backward into depression or spiraling forward into anxiety.

3. Daily intention dramatically boosts productivity

Your “1 thing” must be:

• Specific

• Actionable

• Achievable

This isn’t about doing everything.
It’s about doing the right thing.

Choosing one clear target activates your Reticular Activating System (RAS), the part of the brain that filters information and directs focus. When you write your intention, your brain starts looking for ways to accomplish it throughout the day.

Small wins compound.
Momentum builds.
Confidence grows.

How to Start Your 3-2-1 Journaling Habit

1. Choose a journal you enjoy writing in

It should make you want to open it each morning.
If you want a ready-made structure, The Daily Reset Journal was designed specifically for this method.

👉 Buy on Amazon here

2. Choose a consistent time

Ideally: first thing in the morning, before the world gets loud.

Consistency matters more than perfection.

How to Write Each Section

Write 3 things you’re thankful for

Big or small.
Profound or ordinary.
From your bed to your kids to the warm shower you took.

Gratitude interrupts anxiety by grounding you in the present moment.

If you were journaling right now… what three things would you write?

Pro tip: challenge yourself to choose three new things each day.

Write 2 things you’re excited about

Don’t overthink it.

Excitement can be:

• An event

• A conversation

• A meal

• A moment

• A hope

• A goal

It doesn’t have to be profound.
It just has to move your heart forward.

Pro tip: Kristin shared a great TikTok video breaking down this step—give it a watch (and follow us!).

Write 1 thing you’ll accomplish today

This is your anchor.

Not a vague idea like “be productive.”
A clear, actionable step, such as:

• Send the email

• Finish the workout

• Write the proposal

• Call the friend

Some days your “one thing” will be huge.
Some days it’s simply “go on a walk.”

Both count.
Both move you forward.

Pro tip: Ask yourself, “What is one thing that would make today a win?”

Optional Add-Ons to Deepen the Practice

A letter to God (or “Dear Self”)

This creates mindfulness, honesty, and emotional release.
It clears mental and emotional clutter so you don’t carry it through your day.

Daily affirmations

Write 2–3 affirmations starting with:

• “I can…”

• “I will…”

• “I am…”

This shifts you from inner-critic to inner-coach.

Your 3-2-1 Journaling Recap

• 3 things you’re thankful for

• 2 things you’re excited about

• 1 thing you’ll accomplish today

• (Optional) Dear God / Dear Self

• (Optional) Daily affirmations

This habit takes less than 5 minutes, but it reshapes your mindset, regulates your emotions, and sets you up for a focused, grounded, productive day.

Your future self will thank you.